Put Forth Effort

Warm up 

Stationary bike – 10 min 

Cardio 

Incline treadmill walk – 30 min @3.0 mph 

Calisthenics

Push-up Routine 

* Pushups Split two sets 20 & 15 reps 

*Jump Rope split two sets 100 & 75 reps

35 wide

175 jump rope skips 

35 decline 

175 jump rope skips 

35 diamond 

175 jump rope skips 

35 pike 

175 jump rope skips 

35 regular 

175 jump rope skips 

35 incline 

175 jump rope skips 

Pull-ups 

5×8

Air squats 

5×20

Russian KB swings 

5×20@53lbs 

Weight Training – Chest & Triceps 

DB bench press

5×20@50lbs 

Incline DB bench press 

5×12@50lbs 

Cable crossovers 

5×12@32.5kg

Low to high cable raises 

5×12@17.5kg 

Single arm cable Tricep pull down 

4×12@17.5kg

Cable bar tricep push downs 

4×12@42.5kg 

Core Training 

2 rounds of : 

50 stick twist 

50 stick side bends 

50 stick alt. Marches 

50 reverse crunches 

50 ankle taps

50 flutter kicks 

50 bicycle crunches 

25 Medball Russian twist